Oly:

Squat Cleans from blocks:

1-1-1-1-1 @ 75% or over

Jerk:

Find a heavy single

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Endurance

25 Strict Dips

50 DU

50 Wall Ball Shots

50 DU

75 Sit-ups

50 DU

100 KB Swings

50 DU

75 Push-ups

50 DU

50 Wall Ball Shots

50 DU

25 HSPU